Heart Rate Zone Calculator
Calculate training heart rate zones using max HR or Karvonen method. See optimal zones for fat burn and performance.
By Konstantin Iakovlev · Updated April 2026 · Source: ACE
Estimated Max Heart Rate
190 bpm
Zone 1
Recovery (50-60%)
125 - 138 bpm
Zone 2
Fat Burn (60-70%)
138 - 151 bpm
Zone 3
Aerobic (70-80%)
151 - 164 bpm
Zone 4
Anaerobic (80-90%)
164 - 177 bpm
Zone 5
VO2 Max (90-100%)
177 - 190 bpm
Recommended Zones by Goal
| Weight Loss / Fat Burn | Zone 2 (60-70%) |
| General Fitness | Zone 3 (70-80%) |
| Performance / Speed | Zone 4-5 (80-100%) |
| Active Recovery | Zone 1 (50-60%) |
Max heart rate is estimated using the formula 220 - age. Karvonen method uses heart rate reserve (max HR - resting HR) for more personalized zones. Individual variation can be significant. Consult a healthcare provider for precise zones.
Use the Heart Rate Zone Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.
Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.
How It Works
Training by heart rate turns a vague sense of effort into defined territory, letting you steer a session toward fat burning, endurance, or peak output on purpose. The zones this calculator maps out are personal to you, and following them keeps your work in the productive middle ground rather than tipping into overtraining or coasting through undertraining as you build through 2026.
Two methods drive the results. The Max Heart Rate percentage approach estimates your ceiling from your age (220 - Age), while the Karvonen formula sharpens the picture by folding in your resting heart rate through Heart Rate Reserve (HRR = MHR - RHR). Each method then carves the training zones out as percentages of the MHR or HRR it produces.
The Karvonen numbers are only as good as the resting heart rate you feed them, so capture that reading first thing in the morning before any activity stirs it upward. Leaning on a generic MHR while ignoring your own fitness level is where zone recommendations go wrong, drifting away from the intensities that would actually serve your training.
Example: 35-year-old aiming for endurance
- 1 Input your age (35), sex (Male), and resting heart rate (60 bpm). Select 'Endurance' as your training goal.
- 2 The calculator will determine your estimated Max Heart Rate (e.g., 220 - 35 = 185 bpm) and then apply the Karvonen formula to calculate your Heart Rate Reserve (185 - 60 = 125 bpm). It will then calculate the endurance zone (e.g., 60-70% of HRR + RHR).
- 3 Based on your inputs, your endurance training zone is calculated to be between 135 bpm and 148 bpm.
- 4 To improve endurance, you should aim to maintain your heart rate within this 135-148 bpm range during your workouts. This zone is optimal for building cardiovascular stamina without excessive fatigue.
Source: ACE · Last updated: April 2026
Frequently Asked Questions
How do I calculate my maximum heart rate?
What are the five heart rate training zones?
Which heart rate zone burns the most fat?
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